> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Romanian deadlift
> Novice · Dynamic · Bilateral. Strength
Also known as: RDL.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 30 s |
## Technique
1. Stand with feet shoulder-width apart, holding a Barbell in front of your thighs with an overhand grip.
2. Keep a slight bend in the knees, maintain a straight back, and brace your core.
3. Bend at the hips, lower the Barbell by pushing your hips back, keeping the bar close to your body.
4. Lower the bar until you feel a stretch in your Hamstrings, then return to the starting position.
## Form tips
* Maintain a neutral spine throughout the movement, avoiding rounding or arching of the back.
* Keep the Barbell close to your body, ensuring it follows a straight vertical path.
* Engage your Hamstrings and Glutes to bring your body back to an upright position.
* Control the descent of the Barbell, focusing on the stretch in the Hamstrings.
**Logging:** Total weight used.
## Muscles
Strength
- Hip adductors
- Neck
- Back
- Shoulders
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Upper trapezius
* Levator scapulae
## Equipment
## Appears in
## Progressions
Intermediate
Intermediate
Novice
Beginner - Elite
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/romanian-deadlift-e0dx). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
